Read the full episode + resources here:

👉 https://becomingnatural.com/natural-flavors-dirty-secrets

If you’ve ever flipped over a package and paused at the words natural flavors, this episode is for you.

Natural flavors sound simple, clean—even healthy. But the truth is, natural flavors can represent a complex mixture of ingredients that are never fully disclosed on the label.

In this episode, we take a deeper look at what natural flavors actually means, how they’re defined, and why they can be one of the least transparent ingredients in your food.

You’ll learn what can be hidden under the label natural flavors, from flavor isolates and carriers to stabilizers and processing aids—and how repeated exposure may affect your body over time.

✨ In this episode, you’ll learn:

• What qualifies as natural flavors and how they’re regulated
• Why “natural flavors” can include dozens of undisclosed compounds
• How ingredients like maltodextrin and glycerin are used
• The role of stabilizers and processing aids
• Why cumulative exposure matters more than a single ingredient

This isn’t about fear or perfection.

It’s about understanding what your body is interacting with—so you can make decisions with clarity and confidence.

I’ve linked several studies below if you enjoy exploring the research for yourself.

🎧 Listen in and start seeing labels differently.

Hosted by Penelope Sampler

Natural Wellness • Chronic Illness Journey • Faith & Wellness

📩 Join the Email List

🛒 My Trusted Resources Contains affiliate links. Thank you for supporting the show.

📌 Note: I share what I’ve learned on my own journey — the things that have supported me in hard seasons. I offer personal experience, thoughtful research, and lots of encouragement. This podcast isn’t medical advice, and it shouldn’t replace care from a qualified professional. Always talk to someone you trust before making changes to your health routine.

© Becoming Natural Podcast.

🎙️ Episode 76

Natural Flavors: The Dirty Secrets Found in Ingredient Labels 93

There’s one ingredient that shows up everywhere… and almost no one questions it.

Last week, we talked about how to read labels…

and how quickly things can look “good enough” at a glance.

But there’s one part of the label
that deserves its own conversation.

Because it shows up everywhere…
and almost no one really knows what it means.

You’ve seen it before.

You flip a package over…
scan the ingredients…

and everything looks pretty reasonable.

And then you see it—

Natural flavors.

It sounds harmless.
It even sounds healthy.

But there’s a question most of us never stop to ask:

👉 What is actually in that?

Not in a technical sense.
Not in a marketing definition.

But in a very real, very personal way:

👉 What is my body actually interacting with?

In the last episode, we walked through a simple 5-step filter for reading labels. Labels are complicated and they are becoming more and more of an art every day. I remember I used to hear “if the ingredient list is longer than your thumbnail then don’t buy it.” Oh how far we have come! We are much more educated these days. As a quick review, last week we learned my 5 step filter for making a quick decision when choosing a quality product.

MIMIM Make It Matter In Moments” Acronym

1️⃣ Meaningful certifications-usda, nsf, usp

2️⃣ Independent testing-look at coa for 3rd party

3️⃣ Manufacturing transparency-can you trace it?

4️⃣ Ingredient purity—GMP, metals,

5️⃣ Material safety-packaging

While all of those are incredibly important, I was amazed when I looked closer at what Natural Flavors actually means and allows in our food and decided to dedicate one podcast to uncovering the truth about Natural Flavors. When I was on the yeast diet, I was told I couldn’t have anything with “natural flavors” because it hides ingredients that might not have been acceptable for my strict diet.

Sometimes it can be fine and sometimes, Its a disguise of a potential train wreck dressed up with pretty words. I lean towards mostly train wreck as if your ingredients were good, you wouldn’t hide them under “natural flavors” umbrella.

It sounds harmless.
It even sounds healthy.

But when you look closer…

it’s one of the least transparent ingredients on the entire label. It fails at least 4/5 of our points in MIMIM

So today, we’re going to take a closer look into what qualifies as Natural Flavors.

76:Natural Flavors: The Dirty Secrets Found in Ingredient Labels

To give us a better understanding of what your body may be interacting with

What “Natural Flavors” Actually Means

Let’s start simple.

According to the U.S. Food and Drug Administration,
“natural flavors” come from natural sources like:

fruits

vegetables

herbs

spices

meat or seafood

fermentation processes

So yes…

👉 the starting point is natural.

But here’s the part most people don’t realize:

By the time that ingredient makes it into your food…

it may be very far removed from its original form.

It can be:

extracted

concentrated

chemically altered

recombined

stabilized

until it becomes something designed for:

👉 consistency
👉 shelf life
👉 and repeatable flavor

So when you read “natural flavors”…

you’re not reading a single ingredient.

You’re reading a category.

And that category can include dozens of individual compounds—sometimes more.

And those compounds…

do not have to be disclosed.

And that’s where this starts to matter more than most people realize.

Let’s clarify this piece, because this is where a lot of confusion comes from.

For something to be labeled “natural flavor,” it generally means:

👉 it originated from a natural source

That’s it.

It does not mean:

minimally processed

whole

simple

or unchanged

It just means the starting point was natural. And we already know “natural” can mean a host of things.

And from there…

it can be:

chemically altered

isolated

recombined

or stabilized

…and still legally fall under that category.

Labeling rules focus on function, not just substance.

So:

If something is part of a proprietary (ie grandmas secret ingredient) flavor system
→ it can be grouped under “natural flavor” because companies aren’t required to share their trade secrets.

If it plays a nutritional or bulk role in the food itself
→ it must stand alone

🍰 Simple analogy

Think of a cake:

If sugar is in the cake batter → listed as “sugar”

If a tiny amount of sugar is inside a vanilla flavor extract
→ it’s hidden under “natural flavor”

Same ingredient… different role.

Why That Lack of Transparency Matters

So this is where we just slow our thinking for a moment.

Because this doesn’t automatically mean something is harmful.

But it does mean:

👉 you’re seeing a summary… not the full picture

And that matters…

because your body doesn’t respond to labels.

It responds to what’s actually IN there.

What Can Be Inside “Natural Flavors”

1. Flavor Compounds (Often Modified)

These are the parts that create the taste.

But they’re rarely just “extracted and left alone.” This is not like adding a little vanilla or lemon juice and mixing it in.

These flavors are often

isolated

intensified

recombined

to create a very specific flavor profile.

Examples include things like:

maltodextrin

modified starches

flavor isolates

Now, let’s pause on maltodextrin for a second.

Even though it often comes from something like corn or rice…

it behaves very differently in the body.

Research has shown that maltodextrin has a very high glycemic index (can spike blood sugar quickly) and potentially alter gut bacteria balance when consumed frequently. There are several studies looking at how certain processed carbohydrates may impact the gut microbiome and immune signaling over time.

It’s ultra-processed, not something you’d find in a whole-food kitchen and often found in protein bars and meal replacement snacks or shakes. Small amounts in isolation are generally considered safe. The question becomes frequency + context.

Frequent intake like in diet bars and shakes means repeated exposure. Most people eating those bars and shakes are trying to get healthy and typically substitute bars and shakes on a regular basis. Maltodextrin has very little sweetness on your tongue. But still acts like a rapid sugar hit inside your body.

Moving on to Flavor Isolates: 🍓 Common flavor isolates you’ll see

Vanillin → vanilla flavor

Ethyl butyrate → fruity / pineapple

Isoamyl acetate → banana

Diacetyl → buttery flavor

These are used to “build” flavors like a recipe—but with isolated chemicals instead of whole foods. Companies use them for:

Consistency (every batch tastes the same)

Shelf stability

Lower cost than real ingredients

Stronger, more controlled flavor

Potentially Chemically identical to what’s in nature

But missing the full context of the whole food

So again—

this isn’t about one ingredient being “bad.”

It’s about understanding:

👉 when something is heavily processed, it doesn’t act like whole food anymore.

2. Solvents & Carriers (The Hidden Middle Layer)

This is one of the most overlooked pieces.

Because sometimes…

👉 the flavor itself isn’t the issue
👉 it’s what’s carrying the flavor

To extract and stabilize flavors, companies use compounds like:

ethanol

Propylene glycol-A synthetic liquid compound made from petroleum. It’s highly processed and not something you’d ever use in a home kitchen

In large amounts, it can affect the gut or cause sensitivity in some people

Glycerin-A thick, slightly sweet liquid that can be derived from:plant oils (like coconut or soy)or made synthetically. Quality matters—a lot Plant-based glycerin is generally considered low-risk Synthetic versions are more processed. In higher amounts, it may cause digestive upset (like bloating or loose stools). closer to natural—but still depends on sourcing and processing

Now here’s the nuance.

These are considered safe in small amounts.

But they are also:

highly processed

sometimes petroleum-derived

or industrially refined

And some individuals—especially those with sensitive systems—report things like:

headaches

digestive discomfort

skin reactions

or that vague “off” feeling after eating certain foods

Not because these are inherently toxic…

but because they add to the total load your body is processing.

And when you start to zoom out a little…

these compounds aren’t just found in food.

They show up in a surprising number of places.

Propylene glycol, for example, is used in:

processed foods

medications

cosmetics

lotions

deodorants

and even vape liquids

Its job is to:

keep things moist

help ingredients blend

and carry other compounds evenly

Glycerin has a similar role.

It helps:

retain moisture

create smooth textures

stabilize formulations

And you’ll find it in:

protein bars

flavored drinks

skincare products

toothpaste

herbal extracts

and even “natural” wellness products

Again, These compounds are widely considered safe in small amounts.

But the overall concern arrives when you look at cumulative exposure

Because now it’s not just:

what you eat

but what you apply

what you inhale

and what your body processes all day long

Some research and clinical observations suggest that repeated exposure to certain solvents and carriers may contribute to:

skin irritation

gut sensitivity

or neurological symptoms in more sensitive individuals

So sometimes the question isn’t:

“Is this one ingredient harmful?”

It becomes:“How much of this is my body interacting with in a single day?”

3. Preservatives & Stabilizers

These are often part of the system, even if not always listed directly.

Things like:

sodium benzoate

potassium sorbate

antioxidant stabilizers

They’re used to:

extend shelf life

prevent spoilage

keep flavors consistent over time

And this is where a simple distinction helps:

👉 There’s a difference between food designed to nourish
👉 and food designed to last

Both exist for a reason.

But they serve different purposes.

And this is where most of us have had that moment…

Let’s pause for a second and talk about what a stabilizer actually is—because this word gets used a lot, but rarely explained.

A stabilizer is something added to food to help it:

maintain texture

prevent separation

keep consistency over time

and extend shelf life

Without stabilizers…

a product might:

separate into layers

lose its texture

spoil quickly

or taste different from batch to batch

With stabilizers…

it stays uniform.
It stays predictable.
It stays “the same.”

Now that sounds helpful—and in many ways, it is.

But here’s the deeper layer.

If a food can sit on a shelf for:

six months

nine months

even a year or more

and still look, smell, and taste the same…

👉 it’s been engineered for stability

And again—this isn’t about labeling that as bad.

But it helps us understand:

👉 this is very different from food that was designed to be alive, fresh, and nourishing

Because real food…

changes.
It spoils.
It shifts.

So when something doesn’t change over long periods of time…

it’s often because multiple layers of stabilizers and preservatives are working together to hold it in place.

4. Processing Aids (The Invisible Layer)

This one is important.

There are substances used during manufacturing…

that don’t have to appear on the label at all.

These are called processing aids.

And sometimes, that includes exposure to things like:

pesticide residues

industrial processing compounds

For example, conversations around Glyphosate come up here.

Not necessarily as an ingredient…

but as something that may be present from how ingredients were grown or processed.

And this is where it gets even more interesting.

Processing aids can include things like:

anti-foaming agents

bleaching agents

filtering agents

solvents used during extraction

enzyme treatments that alter food structure

Even things like:

how grains are dried

how oils are extracted

how ingredients are refined

can all be part of the process…

without being listed directly.

There’s ongoing research exploring how repeated exposure to low levels of certain agricultural and industrial compounds may influence:

gut microbiome diversity

inflammatory pathways

and metabolic signaling

And again, we’re not talking about one exposure.

We’re talking about:

👉 small amounts
👉 over and over
👉 across years

5. Hidden Excitotoxins

This is where things can start to sound confusing if no one explains it clearly.

You’ve probably heard of MSG.

MSG stands for monosodium glutamate.

It’s a flavor enhancer.

And at its core, it’s a form of glutamate—which is actually a naturally occurring amino acid your body uses every day.

Glutamate itself is not “bad”

Your brain uses it constantly for communication.

But here’s where the term excitotoxin comes in.

An excitotoxin is something that can overstimulate nerve cells.

In certain individuals—especially those who are more sensitive—this overstimulation can show up as:

headaches

brain fog

irritability

or neurological sensitivity

Some research has explored how excess free glutamate (not bound in whole food proteins) may overstimulate receptors in the brain.

Now here’s the key point:

Even when MSG is not listed…

you can still have free glutamate compounds present in foods.

These can come from ingredients like:

hydrolyzed proteins

yeast extract

certain flavor systems

So someone might say:

“I don’t eat MSG…”

but still notice symptoms after eating certain foods.

Not everyone reacts.

But some people absolutely notice a difference.

Especially if:

their gut is already inflamed

their nervous system is already under stress

or they’re in a season of healing

The 6th thing that can be under the Natural Flavors umbrella….

6. “Natural” Acids That Aren’t So Simple

Let’s take citric acid as an example.

It sounds like lemons.

It sounds simple.

But most commercial citric acid is actually produced through fermentation using molds like Aspergillus niger.

So again—

👉 it starts natural
👉 but becomes highly processed

Some people report:

digestive irritation

inflammatory responses

or sensitivity when consuming it frequently

Section 4 — The Bigger Picture Anchor

Here’s the lens I want you see this thru:

👉 The concern isn’t one ingredient.
It’s repeated exposure to complex, hidden mixtures…
that our bodies were never designed to process daily.

Section 5 — Important Balance

Let’s go over the balance between Natural Flavors or No Natural Flavors….

Most of these ingredients are classified as safe.

They’ve been studied in isolation.

And many people tolerate them just fine.

But here’s where trouble lives:

safety is often based on single-ingredient studies

real life includes layered, repeated exposure

and every body processes differently

There are emerging conversations in research around:

cumulative exposure

microbiome disruption

and individual sensitivity

So instead of asking:

“Is this good or bad?”

A better question becomes:

👉 “How does this interact with my body over a long period of time?”

And this is important to say clearly:

Yes—there are situations where “natural flavors” are not problematic.

Some may come from:

real vanilla extract

citrus oils

spice extracts

But the challenge is:

👉 you don’t know which version you’re getting because there is no transparency.

Because if it were simple…

it would most likely be listed more specifically.

The Body Care Parallel: Fragrance (Expanded)]

Now let’s zoom out for a second…

because what we’re seeing in food labels…

is not unique to food.

It shows up in body care in a very similar way.

When you see the word:

“fragrance”

on a product label…

it works almost exactly like “natural flavors.”

It’s a catch-all term.

That one word can represent:

👉 dozens… sometimes even hundreds… of individual compounds

And just like in food—

companies are not required to disclose what’s inside that blend.

That protection exists under trade secret law.

So what you’re seeing on the label…

is not the full formulation.

It’s a category.

Now here’s where this becomes more than just label awareness.

Because your body doesn’t interact with fragrance the same way it interacts with food.

It interacts through:

your skin

your lungs

and your bloodstream

Your skin is not a barrier in the way we often think.

It’s a selective absorption system.

Some compounds can pass through the skin and enter circulation.

And when you inhale fragrance…

those compounds can interact directly with:

👉 your respiratory system
👉 and even your nervous system

There’s research showing that certain airborne compounds can influence:

mood

brain signaling

and stress responses

“There’s research showing that certain airborne compounds can influence mood, brain signaling, and even our stress response.

And part of the reason for that is how quickly scent affects the brain.
Fragrance doesn’t just stay in your nose—it goes straight to your brain.

Your sense of smell is directly connected to the part of your brain that handles emotions and memory, called the amygdala.

That’s why a scent can instantly take you back to a moment, a person, or a feeling—sometimes before you even have time to think about it.

So when we’re breathing in fragrances throughout the day, we’re not just smelling something pleasant…
we’re interacting with our nervous system in real time.”

Now let’s make one term really simple.

Your endocrine system is your body’s hormone communication system.

It regulates things like:

metabolism

sleep

fertility

stress

energy

Some compounds found in fragrance mixtures have been studied for their potential to interfere with that hormone signaling.

Not by destroying hormones…

but by:

mimicking them

blocking them

or altering how signals are received

For example, compounds like phthalates—often associated with fragrance stability—have been evaluated in research looking at hormone balance and even reproductive health.

We can’t blame every fertility struggle on an ingredient.

But there is meaningful research showing that phthalates and other endocrine disruptors can interfere with the body in very real, very specific ways.

And I don’t want to roll past it as another vague phrase like ‘fertility issues.’

On the female side, this isn’t abstract. Specifically,
Research suggests these compounds may impact ovarian reserve—meaning the quantity and quality of eggs available over time.

They may influence how follicles develop… whether ovulation happens as it should… and even whether implantation is successful.

They can also interfere with hormone signaling—the very communication system that coordinates the entire reproductive process.

On the male side, we see a different but equally important pattern.
These chemicals have been linked to reduced testosterone signaling, changes in sperm quality—things like count, movement, and shape—and even damage to sperm DNA itself.

So when we talk about endocrine disruptors, we’re not just using a broad label.
We’re talking about compounds that may quietly interfere with the timing, signaling, and integrity of reproduction at multiple levels.

It’s a practical example of how even small, seemingly harmless exposures can add up over time.
Because when something touches both hormone communication and cellular health, even in subtle ways, it’s worth paying attention to

This doesn’t mean every exposure is harmful.

But it brings us back to the biggest point:

👉 dose and frequency matter

In everyday life,
fragrance exposure doesn’t happen just once a day.

Think about it:
shampoo
conditioner
lotion
deodorant
perfume
cleaning products
laundry detergent
air fresheners

That’s not one exposure.

That’s layered exposure.”

Repeated…

daily…

over years.

And this is what researchers are referring to when they talk about environmental exposure.

Not one product.

👉 but the accumulation of many small exposures over time

And this is where it gets a little more personal—because that load doesn’t look the same for everyone.

We all have different daily habits that either increase or decrease what our bodies are handling.

One person might snack on cheese and crackers every day…
someone else reaches for apples.

Those choices may seem small,
but over time, they shape what your body is processing on a regular basis.

And it helps explain why two people can have completely different responses.

One person says,
‘I feel totally fine…’

while someone else says,
‘I get headaches almost immediately.’

Both can be true.

Because sensitivity isn’t random—it’s influenced by what’s already happening inside the body.

Things like detox pathways…
nervous system state…
hormone balance…
and gut health
all play a role in how someone responds

Some individuals—especially those with migraines, asthma, or chemical sensitivities—notice symptoms more quickly.

Not because they’re overreacting…

but because their systems are more responsive.

This starts to come together when you realize

‘natural flavors’ and ‘fragrance’ are built on the same idea:”

👉 a broad label
👉 representing a complex, undisclosed mixture
👉 designed to create a consistent sensory experience

One is for taste.

One is for smell.

But both interact with your body in real ways.

And both contribute to your total daily exposure load.

And once that clicks,

it changes how you start to look at this:

👉 why simplifying inputs can make such a difference over time

“I think a lot of times we try to isolate one food or one product as the problem—
‘Was it the bread?’
‘Was it the dairy?’

And sometimes it is.

But more often than we realize, it’s not just that one thing.

It’s the buildup.

The smaller ingredients… the repeated exposures… the things that seem harmless on their own but start to stack throughout the day.

So when a headache shows up, or your stomach feels off,
it may not be the one thing you just ate—
it may be the point where your body has simply had enough.

I would say most of the time, it’s not the food or the product alone…
👉 it’s the combination of what we’re exposed to all day long that the body is trying to keep up with.”

So when you start to pull this all together….“Think about a typical day for a second.

You wake up and use shampoo, conditioner, maybe a body wash with fragrance.

You put on lotion… deodorant… maybe a perfume.

Breakfast might be something quick—maybe a packaged bar, flavored yogurt, or coffee with a creamer that has added flavors.

You clean up the kitchen with a scented spray.

Laundry detergent is still on your clothes.

Midday, there’s a snack—crackers, cheese, something convenient.

Dinner has a sauce, seasoning, or dressing with ingredients you didn’t think much about.

And throughout the day, you’re breathing in air fresheners, candles, or whatever’s in the environment around you.

None of those things, on their own, feel like a big deal.

But by the end of the day, your body has processed a long list of small inputs.

So when a headache shows up…
or your stomach feels off…
it’s easy to point to the last thing you ate.

But sometimes it’s not that moment—
it’s the accumulation of everything that came before it.”

So what do we actually do with all of this information on ‘natural flavors’ and fragrances?

Because I’m not trying to ruin your favorite products today.

We don’t panic.
We don’t try to control everything.
We don’t swing to extremes.

We just come back to a simple question:

👉 “Does this ingredient list make sense…
or is it trying to hide something?”

If you want to make changes…

keep it simple.

choose foods with shorter ingredient lists

prioritize whole or minimally processed foods

look for products that clearly state flavor sources

You don’t have to overhaul everything overnight.

Just start noticing.

Once you’re aware, you’d be surprised how much easier it is to make different choices.

Education changes everything.

If you discovered something gross and unexpected about a food you love,

it would likely change how often you choose it.…
you might pause before reaching for them again.

Same concept.”

“I’ll never forget the first time my son had a gyro.

He loved it—he had already eaten about half his plate pretty quickly.

Then my husband casually said,
‘Isn’t lamb delicious?’

And as his mom… I knew the second those words came out, this wasn’t going to go well.

In that moment, my son stopped chewing, set his fork down, swallowed what was in his mouth…

and that was it.

He has never eaten a gyro again.

Once he knew he was eating lamb, he was done.

And the thing is—it wasn’t bad for him at all.

But that’s kind of how I think about this.

When you discover something about a food you love that doesn’t sit right with you anymore,
it naturally changes your desire for it.

Not in a forced way…
just in an honest,
‘That was fun while it lasted, but I’m good for now.’ kind of way.”

[Faith Integration + Reflection]

“There’s something really steady and reassuring in this.

Your body was created with wisdom.

It wasn’t designed to keep up with endless complexity…
it responds best to what’s real and recognizable.

And if you feel like your body has been in a pattern you can’t quite figure out—
maybe you’re gaining weight without understanding why,
or your joints feel more achy than they used to,
or something just feels off—

that’s not a sign you’ve done something wrong.

It may just be a quiet nudge
to simplify what you can…
to come back to what your body can work with…
and to move forward with what you’re learning,
with a little more grace.”

[Signature Insight]

👉 “Natural doesn’t always mean simple…
and simple is often what the body understands best.”

We tend to give aging a LOT of credit… like our bodies are just designed to slowly break down.
But what if part of what we call aging is actually accumulation?

Accumulation of ingredients our bodies were never really designed to process in the first place.

And maybe the question isn’t just, ‘Is this safe today?’
But, ‘What is this doing to me over the next 10, 20, 30 years?’

Because maybe some of the aches, the inflammation, the fatigue we expect…
aren’t just inevitable—
maybe they’re influenced by what we consistently give our bodies over time.”

[Closing

“So the next time you see ‘natural flavors’… or ‘fragrance’…

you don’t need to overthink it.

Just pay attention.

That small internal check—
that moment of pause—

that’s wisdom.

And learning to listen to it
is where real change begins.

If you want to take this further,
go back and listen to the full 5-step label filter episode—
because this is exactly where that framework starts to come to life.”

“Awareness doesn’t have to overwhelm you.
It simply gives you the opportunity to choose differently moving forward.

This isn’t about doing everything perfectly—
it’s about learning, paying attention,
and making choices that support your body over time.

One step at a time.
That’s how this becomes natural.”